Run, Jump, Cindy-ish

Wednesday, September 25th, 2019

Coaches face when the workout is slaying everyone!

Work Out of the Day

SKILL/SWOD

1.
Thruster
Build to a heavy 3 (from the rack.)

METCON

2.
For Time:
1 Mile Run
200x DU
8Rds of:
5x C2B Pullup
10x H.R. Pushup
15x Air Squat

Cap= 25Min

RX+

Conditioning
“Bar Crawl”

For Time:
27 BP (135/95/65)
27 FS (135/95/65)
27 DL (185/135/105)

Rest 1 Minute

21 BP (155/105/85)
21 FS (155/105/95)
21 DL (225/155/135)

Rest 1 Minute

15 BP (185/135/85)
15 FS (185/135/105)
15 DL (275/185/145)

 

Conditioning (9.17.19)
“Fuller Circle”

For Time:
50/35 Cal Bike
125 DU
2k Row
125 DU
50/35 Cal Bike

NEWS & UPDATES

i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!
Guys! The Open is a month away! Having experts, where the only thing they do is gymnastics for CrossFit (versus conditioning, Olympic Lifting, etc), to help refine movements you may have but maybe not strung together, maybe not perfect. You can get your chest “near the bar” but not “to the bar”. You can do a double pumping T2B but can’t string them together. Sure, we can help and with repeated practice over time we can get you there, but this is an opportunity to be with experts for an extended period of time…practicing, refining and building patterns that will stick with you for your “CrossFit Career”!.

Your coaches will be with you during your workshops to help pinpoint the cues needed for continued success!  Get signed up! They’re only here once a year!

SATURDAY OCTOBER 5TH, 2019

7:00 a.m.   Open Gym and Legends Team WOD
8:00 am.   Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am    The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am  After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community. 

Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.

Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink

The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE!

 

 

 

 

 

YOGA …DO IT!

 

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try! 

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